Fat is back on the table!
When it comes to the fat people should know what the amount of fat is that their body needs to function regularly. Losing of fat, or avoiding foods with fat sometimes can make a disaster. Many times we stop eating our favorite foods thinking they were bad, which is wrong.
According to plenty of studies, the scientists clearly have shown that eating more foods rich in healthful fats have protective effects, particularly for cardiovascular disease. The foods with a healthy fat help you absorb a mass of vitamins, fill you up so you eat less, and taste good, too.
In the article bellow, you will find 13 healthy high-fat foods to put them on your favorite list.
- Olive Oil
Olive oil is one of the richest sources of the healthy fat. The recent research found that it helps lower your risk for heart disease, diabetes, cancer and slow the ageing process.
To get the most health benefits you should choose extra-virgin olive oil (extracted using natural methods). In addition, that veggies sautéed in olive oil are also richer in antioxidants, but also relatively high in calories and 1 tablespoon of olive oil has about 120 calories.
The fish has been called a “brain food” for centuries. The reason for that is because the fish is packed with omega-3 fatty acids, which are essential for brain function, explains Brianna Elliott, RD, a nutritionist based in St. Paul, Minn. According to the new Dietary Guidelines, the people should eat 8 ounces fish per week to get healthy amounts of polyunsaturated omega-3 fatty acids.
The best choices according to the USDA are salmon, herring, anchovies, sardines, shad, trout, Pacific oysters, and Atlantic and Pacific mackerel (not king mackerel).
Avocados are known as a keystone ingredient for amazing guacamole, as well they help lower inflammation, which can cause a cardiovascular disease. In many conducted studies is shown that avocado oil lowered levels of triglycerides and LDL (bad) cholesterol in their blood, and at the same time keeps protective HDL cholesterol levels complete. You should keep your overall calorie intake in mind when you are consuming avocado, as one piece is about 320 calories.
Recommended: get a good dose with avocado toast, as a complete breakfast, lunch, snack or even an easy dinner.
Recent researchers found that eating eggs in the morning can help you feel full and satisfied longer. According to Elliot, the eggs from hens that are raised on meadows tend to be higher in omega-3s.
- Tree nuts
They are listed as the most nature’s perfect portable snack. Only one handful is a powerhouse of nutrients (amino acids, unsaturated fatty acids and vitamin E). The long-term study published recently in the British Journal of Nutrition, a one-ounce serving of nuts was associated with a 50% lower incidence of diabetes, nearly 50% lower incidence of stroke and a 30% reduction in heart disease
Eat them without any added ingredients, such as vegetable oils or sugar, because they already have their own oil.
- Nut butter
The study published in 2013 in Breast Cancer Research Treatment stated that girls (ages of 9 and 15) who regularly ate peanut butter were 39% less prone to develop benign breast disease. They can be found in stores with all kinds of adding including almond, cashew, and more. The fats found in nut butter are healthy and can help to keep you full and satisfied. Be careful, get the butter in which the nut is the only ingredient listed (along with salt in some brands).
- Coconut oil
The calories given by coconut oil come predominantly from saturated fats. The main type of saturated fat in coconut oil is lauric acid, which has perfect anti-inflammatory and anti-bacterial properties, explains Elliot. It, also contains medium chain triglycerides (MCTs) which go straight from the liver to the digestive tract and can then be used as a quick source of energy. As it is a very stable fat it is great for cooking with high temperatures.
- Dark chocolate
You heard for sure that a daily piece of dark chocolate is a source of healthy fats and actually protects the heart. The research conducted at Louisiana State University reported that when you eat dark chocolate, the good microbes feast on it and they grow and ferment it, and results with producing of anti-inflammatory compounds that protect your heart. This is a way how you can eat sweet and stay slim. One study found that people who eat chocolate five times a week are about 6 pounds lighter and have a lower BMI than those who don’t eat any.
- Greek yogurt
It is well known in protecting against heart disease, type 2 diabetes and cancer. Elliot recommends to aim for grass-fed, full-fat yogurt, and choose the plain yogurt because flavored yogurts are typically full of added sugars and artificial sweeteners
The most popular from this fruit is the olive oil from (pressed), but the fruits themselves deserve a prominent position on your plate. They contain a respective amount of oleic acid, the monounsaturated fatty acid that protects your heart. Because of antioxidant polyphenols that they contain, they are effective in protecting you from cell damage. They also contain iron, fiber, and copper. In the markets can be found a variety of olives, which are different in colors, sizes and textures. You should be aware of contain sodium in them because can be high. For those 14 and older is recommended less than 2,300 mg of sodium per day.
You can use them as sprinkles for salads or flavoring for bread. Seeds of pumpkin, flax, hemp, chia, and sunflower are rich in monounsaturated fats like omega-3 fatty acids. They’re also a good source of fiber, protein, vitamins (E) and minerals like iron, and magnesium. The highest benefit of pumpkin seeds is an ability to balance blood sugar.
Soybeans are not only rich in protein, but also a good source of essential fatty acids. They are used as a
So choose whole soy foods for health benefits.
Having in mind that cheese has long been observed as a dietary villain that affects your arteries, it is good to see another side. Many conducted studies have found that people who regularly eat cheese have a lower risk of high LDL cholesterol and heart disease. The best are the aged cheeses like Parmesan that are a good source of probiotics, which promote healthy weight and digestion. In the cheese can be found good nutrients, such protein, phosphorous and calcium that people, sometimes ignore because of the fat issue.